3 day split - UK-Muscle Body Building Community

Gza1 · 08-08-2007, 10:13 PM

hi im so bored with my 3 day split qhich is

chest biseps

back triseps

shoulers traps legs

i have put on size with this workout plan, but i feel i need to move up another gear, i would like to get wider i.e back and shoulders, which i find quite hard, and i reasonable strong on both of these but i think its my technique maybe, i want to gain mass thats my goal, but i need some guidence with methods and understanding how to really get my muscle fibres, i can only really train 3 days so im looking for a 3 day split, ive lookd at push and pull, but i just cant see me doing chest and shoulders in the same day. because i put so much in to chest my delts will be so tired after and my pressing will b not worth doin unless i go lighter and higher reps, but i want 2 gain mass. any help would be really gratefull or any traing principles that have helped you, thanx

squat_this · 08-08-2007, 10:17 PM

There are plenty of routines posted on the forum fella...use the search option, or just scroll through previous posts.
Also, if you go to "Big" (he's a member) and look at his profile there is an article he wrote called 'how to grow'...this will help.

invisiblekid · 09-08-2007, 04:41 PM

If mass is your goal base your routine around the big lifts. Bench, Deads, Squats, Chins, Bent Over Rows, Over Head Press.

Why not do something like Flat bench, OHP, incline bench, Side Laterals, Dips, Tri pushdowns for Push day?

Failing that go for a 4 day split and give shoulders their own day.

Porky Pie · 09-08-2007, 04:51 PM

Try

Day One - Squats, SLDLs, Calf raise, abs

Day Two - Bench, Dips, Tricep exercise, abs

Day three - Deadlift, pull downs, DB rowing, seated calf raise

You'll get plenty of shoulder work from chest day and the traps will get it from the deadlifts.

08-08-2007, 10:13 PM	#1 (permalink)
Gza1 Bulking Nicely Join Date: Aug 2007 Location: Wales Posts: 40	3 day split hi im so bored with my 3 day split qhich is chest biseps back triseps shoulers traps legs i have put on size with this workout plan, but i feel i need to move up another gear, i would like to get wider i.e back and shoulders, which i find quite hard, and i reasonable strong on both of these but i think its my technique maybe, i want to gain mass thats my goal, but i need some guidence with methods and understanding how to really get my muscle fibres, i can only really train 3 days so im looking for a 3 day split, ive lookd at push and pull, but i just cant see me doing chest and shoulders in the same day. because i put so much in to chest my delts will be so tired after and my pressing will b not worth doin unless i go lighter and higher reps, but i want 2 gain mass. any help would be really gratefull or any traing principles that have helped you, thanx

08-08-2007, 10:17 PM	#2 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,385	Re: 3 day split There are plenty of routines posted on the forum fella...use the search option, or just scroll through previous posts. Also, if you go to "Big" (he's a member) and look at his profile there is an article he wrote called 'how to grow'...this will help. __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

09-08-2007, 04:41 PM	#3 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: 3 day split If mass is your goal base your routine around the big lifts. Bench, Deads, Squats, Chins, Bent Over Rows, Over Head Press. Why not do something like Flat bench, OHP, incline bench, Side Laterals, Dips, Tri pushdowns for Push day? Failing that go for a 4 day split and give shoulders their own day. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

09-08-2007, 04:51 PM	#4 (permalink)
Porky Pie Communist Join Date: Aug 2007 Location: Wherever I lay my sword Posts: 485	Re: 3 day split Try Day One - Squats, SLDLs, Calf raise, abs Day Two - Bench, Dips, Tricep exercise, abs Day three - Deadlift, pull downs, DB rowing, seated calf raise You'll get plenty of shoulder work from chest day and the traps will get it from the deadlifts.

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